Need Help Losing Weight & Achieving Your Goals?

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Do you want to lose weight, but struggle with motivation?

Have you tried diets in the past and are afraid of failing again?

Have you promised yourself to hit the gym more &  not followed through?

Need extra support, motivation and to feel that someone is on your side?

Are you a busy professional and need help making your health a priority?

I can help!!

As a Health Coach, it’s my area of expertise to help you reach your weight loss and fitness goals and be your ultimate support system for making healthy lifestyle changes that stick!

What makes health coaching different from any other diet program?

  • I focus on your whole life, not just diet and nutrition.  I understand how the emotional, physical, behavioral, nutritional and lifestyle factors are all needed to enhance overall health and well-being. This is what sets me apart from a dietician or nutrionist.
  • I don’t just give you a plan and leave you to figure it out on your own.  I journey beside you, helping you work through challenges and making behavior changes that will result in sustainable weight loss.
  • Macronutrients, Paleo, Organic, it can all be confusing.  I help navigate you through the overwhelming information on nutrition, diets and fitness to determine what works for YOU.  
  • You might know what to do, but applying that knowledge is another story.  Health coaching provides accountability to keep you on track.  By setting small goals and taking a realistic approach, you will make progress.

How does health coaching work?

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Health coaching is convenient. I work with clients from all over consulting on the phone, text and through email.

1st coaching consult:   I want to hear about your goals, what you want to achieve and together we develop an action plan along with small steps you can begin practicing in your daily life.

Weekly sessions: I do a check in at the beginning of the week to explore challenges, provide suggestions to resolve them and goal set.

I provide weekly review on your meals, activity suggestions and challenges.

I guide you on meal prep, reading food labels, and I share healthy recipes.

What training have I received?

I am a certified Health Coach with the NDP (National Diabetes Prevention Program)

I am also a certified Personal Trainer and Lifestyle Fitness Coach with NESTA (National Exercise & Sports Trainers Association)

I have personally overcome my own battle with weight, body image and food.  Read my story here: https://healthyjustice.wordpress.com/2015/05/17/my-story-from-overcoming-anorexia-to-finding-purpose/

How much does it cost?

$99/ month for full coaching package.

$50 one time consult with 1 week of coaching.

*I accept PayPal

Health coaching is a preventive care that’s an investment in your quality of life.

Health coaching is all about YOU! It gives you the accountability, inspiration and guidance you need to achieve goals that you can’t reach on your own.

 

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Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you!  I’ve been working to enhance my curves for years, and weight training has made a world of difference.  Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes.  The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week.  The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts.  If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday— Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday— Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday— Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber.  When you bring your knee in toward the chest, don’t let your foot touch the ground.  Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

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Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

Buff Bride: 5 Tips To Lose Weight & Stay Healthy For Your Wedding Day

What woman doesn’t want to look and feel her best for her wedding day, myself included!  My wedding is just a couple of months off, and it’s the perfect inspiration for me to get more toned and healthier.

So here are the tips I’ve been using to kick my exercise and nutrition goals into gear…

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  1.  Meal and Exercise Tracking.  Research shows that keeping a food diary may double your weight loss efforts!   The key is to track accurately and honestly.  Even if your goal isn’t to lose weight, this practice can help you become more aware of the quality of your food choices and the reason driving your behavior.

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Tracking my workouts helps me to push myself and continue progressing.

I provide digital health coaching and nutrition/fitness plans if you need more assistance & accountability in these areas.  https://healthyjustice.wordpress.com/2016/02/27/about-healthy-justice/

2.  Put more intensity into exercise.  A reason and a deadline always helps with motivation to give a little extra.  You don’t have to kill yourself training for your big day.  Simply ask yourself, ‘can I give one more rep? can I go one more minute?’ If the answer is yes then dig a little deeper!

3.  Find ways to relax.  I’ve been practicing daily meditation to help me stay grounded.  All the stress from wedding planning and family issues that pop up can have you turning to food as a way to cope.    Taking time to breathe can do wonders for your wellbeing and take the edge off food cravings.  This is a meditation app that I’ve been enjoying:  https://itunes.apple.com/us/app/stop-breathe-think/id778848692?mt=8

4.  Drink your body weight in water.  Water naturally detoxifies the body and flushes out toxins.  It also helps get nutrients to your muscles and with recovery.  Often we mistake hunger for thirst, so drinking a glass of water will help you eat less.

5.  Create a couples challenge!

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It’s powerful the influence your significant other has on you especially when it relates to food and fitness.  If Donny mentions that he wants a pizza, I’m going to be hard pressed to say no.  If he’s not really feeling motivated to go to the gym, but he sees me going, chances are he will join me.  Unless I start bellowing out, “let’s DO IT!”  This zaps him of all his life force;) LOL

Our partners have the power to influence us for good and BAD behaviors.  Imagine the goals you can achieve if you use your power to bring out the best in each other!

With this in mind, I challenge you to BE A FIT COUPLE! 

261Come up with your own couples challenge.  This adds fun and accountability.

Here’s the couple’s challenge Donny and I made with each other:

  •  I’m going to replace any snacks I have after dinner with a protein shake or small protein snack.
  • He is going to limit carbs and dairy.

We each get a point for every day that we succeed in our goals.  At the end of the week whoever has the most points wins.

  • If I win Donny is going to help me chop vegetables for my weekly meal prep.
  • If he wins, I have to help him with yard work.

With all the planning and hard work you are doing don’t forget to be good to yourself!happy

Buff Bride: How I’m Getting Ready For My Wedding Day

We’re getting married!

Planning our wedding has been fun with only some stress since we are keeping it simple.  We decided on a beach wedding with an exotic honeymoon in the rainforest of Puerto Rico!  We have no color scheme, just the backdrop of a sunset and ocean waters.  Just thinking about it is relaxing.

Our love story began December 8, 2012 at a powerlifting meet in Hattiesburg, MS.  It was my first competition, and I was a bundle of nerves and pre workout!  He had showed up to support his daughters who happened to be my teammates.

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My first thought about him was how inspirational he was, and he said it was my aura that drew him to me-:)  After the meet we all meet up at the restaurant to celebrate our wins.  He drove me home that night, and we both knew we hand discovered someone special.

We’ve had our ups and downs, but a perfect relationship isn’t perfect, it’s just that both people never give up.

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This might sound crazy (love can do that to ya!) but we’ve been engaged a couple of times before, but on March 26th of this year it was for real!  My baby told me he would never leave me, and he gave me his grandmother’s ring—again;)

I’m excited to be sharing my wedding journey with you in my Buff Bride Wedding Series, along with tips and diet advice to help you look and feel great for your big day!  It’s my hope that getting fit can be more about fun and an escape from all the mania that can come with wedding planning.

My first tip is to enjoy the journey, and here’s how:

  • When you feel stressed reflect on your love story.
  • Find humor in the small scale problems that pop up.
  • Laugh!  It decreases stress hormones, boosts your immune system and does wonders for your mood.

I would love to hear where you met your bride or groom, and see a couple’s photo!  Be sure to hashtag #healthyjustice when you share:)  Let’s go from barbells to wedding bells together!

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Homemade Chocolate Candy

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I’ve always been a person that needs a little something sweet after a meal and these homemade candies are perfect!  Actually they are great for whenever you feel a sugar craving coming on.  They satisfy your sweet tooth, are easy to make and good for you!

Here are the ingredients you will need:

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You have the option to use maple syrup, VitaFiber, or you could opt for a sugar free version by using liquid stevia.

Step one:  melt coconut oil in microwave

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Step two:  I used VitaFiber and heated it over medium to low heat until it began to bubble.  I poured it, along with the coconut oil, vanilla and 10-15 drops of liquid stevia, over the cocoa powder.

I use measuring cups to make it easier to pour into the ice cube tray.

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Step 3:  mix everything together until smooth

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Step 4:  pour 1/2 of the mix into ice cube tray, then sprinkle in your dried fruits and nuts

This would be super cute to find heart shape trays especially for Valentine’s Day.💞

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Step 5: cover the fruit and nut mix with the remaining chocolate mix and pop it in the freezer for a few hours.  Let them sit out for a few minutes and they pop out nicely when I take a butter knife to one edge.  Enjoy!

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Homemade BBQ Sauce

The other day I took a stroll down the condiment aisle of the grocery store to pick up a bottle of barbeque sauce.  After a few minutes my eyes glazed over from trying to decode all the artificial flavors and preservatives listed in the ingredients.  The top ingredient, high fructose corn syrup, is one of the most toxic food additives found in processed foods that contributes to obesity.

I thought to myself, I could drive 45 minutes to Whole Foods or I could make my own.  I decided that it couldn’t be that hard to make homemade barbeque sauce.  I was right!  It’s so easy and more flavorful!

Here is my recipe, but I’ve also shared a couple of links for slightly different versions so you can figure out which one you would like best.😊

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1 tablespoon chili powder

1 tablespoon paprika

1 teaspoon turmeric or dry mustard

1 teaspoon ground cumin

1 teaspoon garlic powder

1/4 teaspoon ground cloves (optional)

3 tablespoons coconut sugar (or brown sugar)

1 tablespoon of stevia *(if you don’t like stevia use 4 TBS of coconut sugar)

1 cup ketchup (organic or Hunt’s 100% Natural)

1/4 cup apple cider vinegar

1/4 cup water

2 tablespoons molasses

1 tablespoon Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon coarsely ground cracked black pepper

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DIRECTIONS: Mix well in a pot.  Then cook over low heat for 30 minutes, stirring occasionally.  Wait a few hours to allow the flavors to meld. Store in the refrigerator up to 2 weeks.  I made a double batch and froze half to have it on hand.

Other recipes to look at:

Easy Homemade BBQ Sauce

http://www.foodnetwork.com/recipes/neelys-bbq-sauce-recipe.html

 Take care of your body. It’s the only place you have to live.– Jim Rohn

Heaven Sent Carrot Cake

Carrot Cake tastes so divine that it’s got to be a heaven sent health food.  ⚠️WARNING!  Don’t let the carrots mislead you down a bunny trail that you’re eating healthy.  This classic cake is generally high in calories, fat and packed with sugar!

Never to fear if you are a carrot cake lover like myself. I’ve been determined to find a healthy recipe that still delivers that sweet divine taste. Here is how I transformed the sinful carrot cake and gave it a proper ‘health halo approved’ status.🌟

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My Secrets For A Healthier Carrot Cake

  1. Reduced fat and sugar with crushed pineapple to add moistness and sweetness.
  2. Added flavor with unsweetened coconut flakes.
  3. Replaced all purpose flour with whole-wheat flour which boosts the fiber.
  4. Cut fat in by replacing regular cream cheese with neufchâtel cream cheese in the frosting.  Enhanced the nutrition by adding protein powder and Greek yogurt.

Recipe:

INGREDIENTS
  • 2 cups whole wheat pastry flour (or plain whole wheat) *see TIPS for gluten free*
  • 1/2 cup and 2 TBS stevia, 1/4 cup honey *see notes if you don’t like stevia*
  • 1/4 cup flaked sweetened coconut
  • 2 tsp baking soda
  • 1 tsp salt
  • 2 tsp ground cinnamon
  • 2 tbsp canola oil
  • 2 large eggs
  • 1 1/2 tsp vanilla
  • 2 cups grated carrots, (4-6 medium)
  • 20 oz. can crushed pineapple in juice, drained 
  • 1/4 cup chopped walnuts plus 1/4 cup for topping
  • 1/4 cup raisins *see TIPS for how to plump raisins*

Frosting:

  • 2 oz neufchâtel cream cheese
  • 2 scoops vanilla protein powder
  • 16 drops of stevia (2 TBS for powder stevia)
  • 2-3 TBS almond milk (or whatever milk you have)
  • 1/2 tsp cinnamon

PREPARATION

  1. To prepare cake: Preheat oven to 350°F. Coat an 8×3 inch cake pan with cooking spray.
  2. In a medium bowl, combine flour, sugar, coconut, baking soda, salt, and spices; stir well with a whisk.
  3. In a large bowl, combine oil, eggs, and vanilla; stir well. Add grated carrots and pineapple; mix well. Fold wet ingredients with the dry ingredients, batter will be stiff and dry but keep folding it and it will all come together. Fold in 1/4 cup chopped nuts. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
  4. Bake the cake until the top springs back when touched lightly or until a wooden toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.

PREPARE FROSTING

  1. Beat ingredients with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake.  Garnish with remaining chopped walnuts.

TIPS & NOTES

  • I went half quinoa flour and half whole-wheat flour. This definitely has a healthier taste so try this if you have developed a healthy palate. You could even use all quinoa flour to make it gluten free.
  • Whole-wheat pastry flour is lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods.
  • If you don’t want to use stevia, 2/3 cup of sugar would be fine.
  • Soak raisins in warm water for a few minutes and drain. This plumps them up.

Enjoy this sweet indulgence!IMG_2412